12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

Ozempic Turns Down Your Appetite

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“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

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• They slow down how fast food leaves your stomach (you stay full longer)
• They help regulate blood sugar after meals
• They reduce cravings by acting on hunger centers in your brain
• They improve insulin sensitivity

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1. Avocados

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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5. Oats

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

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10. Berries

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Avocados

The first food she recommends is avocado. “Loaded with healthy fats that slow digestion, keep you full, and help prevent blood sugar spikes. Plus, they’re packed with fiber!” she says.

Lentils

Next up, lentils. “A plant-based powerhouse. Full of fiber and protein, they help blunt blood sugar surges and keep you full for hours,” she says.

Chia Seeds

Chia seeds are another great weight loss food. “Absorb water and expand in your stomach, creating a gel that slows digestion and increases fullness — naturally reducing how much you eat,” she says.

Eggs

Eggs should also be on your shopping list. “High in protein and essential nutrients. Eggs help lower levels of ghrelin (your hunger hormone) and stabilize your appetite all morning long,” she explains.

Farro or Quinoa

Both farro and quinoa are great for weight loss. “Unlike refined grains, these ancient grains are rich in fiber and protein — meaning fewer crashes and more steady energy,” she says.

Kefir or Greek Yogurt

Don’t sleep on kefir and Greek Yogurt. “Great for gut health, which is closely tied to blood sugar control. The protein content also helps regulate hunger hormones,” she says.

Zucchini or Cauliflower

Add zucchini and cauliflower to your shopping list. “These low-calorie, high-volume veggies add bulk to meals without raising blood sugar — so you feel full on fewer calories,” she says.

Rotisserie Chicken or Tofu

Two great protein sources? Rotisserie chicken or tofu. “Convenient, lean protein sources that help preserve muscle, increase satiety, and keep your metabolism humming,” she says.

Sardines or Salmon

She also recommends sardines and salmon. “Rich in omega-3s and protein, they help reduce inflammation, improve insulin sensitivity, and regulate appetite.”

Apples or Pears (with skin)

The last item on her list? Apples or pears. “Packed with fiber and antioxidants — they slow glucose absorption and support gut health and fullness,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

First, Get More Fiber

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“Make sure you are aiming for 25-30g of fiber a day is essential,” says Mirasola. “GLP-1 medications have been getting a lot of attention for their ability to slow digestion, reduce hunger, and help with weight loss-but here’s the thing: fiber & protein does the same thing naturally! One of the biggest wins my clients experience on program with me is how much more satisfied they feel simply by hitting their fiber & protein goals each day.

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It Will Help You Stay Fuller Longer

“Instead of constant cravings or feeling like they need to snack all the time, they’re fuller for longer, their digestion improves, and they have more stable energy levels throughout the day,” she continues. “Fiber helps slow the absorption of food, keeping blood sugar steady and naturally regulating appetite-just like GLP-1 medications aim to do. And the best part? It’s completely natural, no prescriptions needed!”

GLP-1s Signal to the Brain You Are Full

She explains “exactly what these GLP-1 meds like Ozempic actually do for you,” starting with controlling your appetite. “GLP-1 meds mimic the hormone glucagon, like peptide one, which signals to the brain that you're full. This reduces hunger and cravings leading to fewer calories consumed,” she says.

They Also Delay Gastric Emptying

The second thing is does is delay gastric emptying. “They slow the emptying of food from the stomach, prolonging the feeling of fullness after meals,” she says.

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And Improve Insulin Sensitivity

The third thing they do is improve insulin sensitivity. “These medications help regulate blood sugar levels which can reduce energy storage as fat,” she says. “Did you know fiber does the same thing?”

Chia Seeds

Chia seeds offer 10 grams of fiber per two tablespoons. “Expands in the stomach, forming gel-like consistencies to slow digestion and promote satiety,” she says.

Oats

The second food that works like Ozempic? Oats, with four grams of fiber per cooked half cup. “High in soluble fiber,” she says. “Beta-glucan slows gastric emptying and stabilizes blood sugar.”

Lentils

Lentils with 15 grams of fiber per cup, cooked, are next on the list. “High protein and fiber combination. Keeps you full and reduces appetite,” she says.

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Avocado

Next up is a fruit, avocado, with 10 grams of fiber. “Healthy fats and fiber promote long-lasting fullness,” she says.

Berries

Grab a handful of berries! One cup offers eight grams of fiber. “Sweet, low-calorie option with high water content to curb cravings,” she says.

Flaxseed

Next up is flaxseed. “Eight grams of fiber per two tablespoons,” she says. “Slows digestion and supports blood sugar control.”

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Sweet Potatoes

Sweet potatoes are an excellent weight-loss food, with four grams of fiber per medium potato with skin. “Complex carbs paired with fiber, prevent blood sugar spikes and crashes,” she says.

Broccoli

You don’t want to skip broccoli when it comes to green veggies. “Five grams of fiber per cup of cooked broccoli,” she says. “Low-calorie nutrient-dense veggie that takes time to digest.”

Beans

Next up beans with 13 to 15 grams of fiber per cup. This could be black or kidney beans or chickpeas. “High fiber and resistant starch. Promote fullness and gut health,” she says.

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Pears

The last food she recommends is a pear. With six grams of fiber per medium pair. “Natural sweetness. Helps reduce cravings while keeping you full,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.